- ROLSEY -

Well here it is! (well part 1.1 of it)  This is (Monday) of the workout program I have been doing which has helped me achieve the results I want.  I don’t go through bulking or cutting phases. My goal to build muscle while simultaneously cutting fat. I’ve been achieving exactly that.  Quite Simply my whole program is split into three parts :-

Part 1 - UPPER BODY (including abs) Monday & Wednesday
Part 2 - LOWER BODY (including abs) Tuesday & Thursday
Part 3 - CARDIO  I wake up at 6am twice a week and go for a 45 min run usually on Tuesday and Thursday.

Below is part 1,of the upper body routine that I do. I  do this every single Monday.  I will continue adding more of my workouts in my following blogs.

PART 1.1 – UPPER BODY

My aim is to work my whole upper body (in bold will be the parts I’ll be working on Monday and non-bold on Wednesday) which will include  :-

* Inner, outer, upper and lower chest
* Triceps
* Biceps & forearms
* Neck
* Upper, middle and lower back
* Traps
* & I always do abs

1. Warm up – 10mins Skipping, x20 pushups, x20 sit ups.
2. CABLE CROSSOVERS (Inner chest) -  12, 10, 10, 8, 6
3. INCLINE BENCH PRESS (Upper chest) - 12, 10, 10, 8 (on the last set take it down to a light       weight then do as many reps until exhaustion).
4. SHRUGS (Traps) – 12, 10, 10, 8 (heavy weights)
5. PULL UPS (Upper back) – 12, 10, 10, 8, 6 (wide grip)
6. Barbell curls/21’s (biceps) (light weights) - 7 full reps followed by 7 half reps from the             starting position to half way up followed by 7 half reps from half way up to the top of the               movement. All of this counts as one set. I usually do 3 sets.
7. WEIGHTED DIPS (triceps) – 12, 10, 10, 8, 6
8. HANGING LEG RAISES (Abs) x20
9. HANGING WIPERS x10 (Abs) 

hanging wipers
10. Warm down – 10mins Skipping, x20 pushups, x20 sit ups.

I train on average four days a week so two days on upper body and two days on lower body. My second blog (Upper body part 1.2) will be what I do on a wednesday and I will be working the upper body parts that i had missed out on, on Monday.

This entry was posted on Sunday, November 9th, 2008 at 3:47 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.